Sit on a bench with a block under the toes and the barbell resting on the thighs:

Gastrocnemius, relaxed

Gastrocnemius, stretched

Attention: Cushion the bar on the thighs with a rubber pad or a folded towel to reduce pain.

This exercise mainly uses the soleus. This muscle, which is part of the triceps surae group, inserts at the top below the knee joint on the tibia and fibula. At the bottom, It attaches to the calcaneus via the Achilles tendon. Its function is to extend the feet at the ankles. Unlike the calf raises, which allow you to work with heavy weights, this exercise does not allow heavy weights because of the awkwardness of the bar position. For best results, work In sets of 15 to 20 repetitions.

Although some of the larger primates occasionally walk, humans are the only primates and one of the few mammals that has completely adapted to two-legged locomotion. One of the structural features directly related to this way of getting around is the significant development of the gluteus maximus muscle, which has become the biggest and most powerful muscle in the human body.

The development of the gluteal muscles is truly a human characteristic. In comparison, the gluteal muscles in guadrupeds are proportionately underdeveloped, and the hindquarters of the horse, which some consider as typical for animals, is in fact made up of the hamstrings (the back of the thigh in humans). In humans, the gluteus maximus, which extends the hip, does not play an important role in walking. Instead, the hamstrings play the major role in straightening the pelvis (hip extension) with each stride. Just put your hand on the buttocks while walking, and you can feel that they do not contract much. However, as soon as the effort becomes significant, such as when walking uphill, walking quickly, or running, the gluteal action Is called Into play to extend the hip and erect the torso. These biomechanicai points help explain why in exercises for the gluteal muscles and the hamstrings, such as good mornings (see page 107) and leg raises, either the gluteal muscles or the hamstrings are isolated depending on the amount of weight Involved.

Gluteus

Biceps of the crura tendinosus

HORSE

Gluteus maximus

CHIMPANZEE

CHIMPANZEE

HORSE

Gluteus maximus

Gluteus

In quadrupeds,such as the horse, the gluteus maximus muscle Is proportionally less developed than In the human being.

Stand with the legs slightly apart and the bar behind the neck resting on the trapezius muscles:

• Inhale and take a big step forward, keeping the trunk as straight as possible.

• Lunge until the front thigh is horizontal to the floor or slightly less.

• Exhale and return to the Initial position.

This exercise, which works the gluteus maximus intensely, can be performed two different ways: either by taking a small step (which Isolates the quadriceps) or taking a big step (which isolates the hamstrings and gluteus maximus and stretches the rectus femoris and iliopsoas of the back leg).

Comment: Because the front leg must support almost all the weight in the lunge position and the exercise demands a good sense of balance, begin with very light weights.

You can have significantly bigger arms in only 31 days. How much bigger? That depends on a lot of factors. You werent able to select your parents so youre stuck with your genetic potential to build muscles. You may have a good potential or you may be like may of the rest of us who have averages Potential. Download this great free ebook and start learns how to build your muscles up.